Food for your brain function
BY Susie Burrell Nutrition expert
Tired and finding it difficult to concentrate? The answer could be as simple as changing your diet.
So often we think of our nutrition in terms of weight control that we forget that nutrition is about giving our body the nutrients it requires to be at its best. Symptoms of fatigue, memory loss, lack of concentration and feeling "brain dead" are increasingly common in a busy, overscheduled society, yet good nutrition is often overlooked as possibly the easiest way to help prevent and manage such symptoms. Too frequently, stimulants such as caffeine and sugar are relied upon to get us through times of low energy, which is probably the worst thing you can do.
On the other hand, focusing on a diet that helps manage your energy levels and support optimal brain function needs to be a daily goal for all of us, whether you are a busy mum, focused office worker or frantic executive. The nutritional requirements for optimal brain health and functioning are not overly complicated. Choose nutrient-rich foods, such as red meat, to ensure you get adequate levels of nutrients for optimal brain functioning. These nutrients include iron, zinc, B vitamins, omega-3 and amino acids.You also need the right mix of healthy fats from foods such as oily fish, olive and sunflower oils, nuts and seeds. These good fats support healthy blood circulation and allow a regular flow of nutrients to brain cells.
Finally, eat plenty of fruit and brightly coloured vegetables every day. The antioxidants, vitamins and minerals play a crucial role in protecting brain cells from the day-to-day damage that accompany busy lifestyles. In practical terms, such recommendations mean making smarter food choices on a daily basis. Instead of snacking on high-sugar biscuits, snack bars and juices, make an effort to keep nuts and fresh fruit on hand at all times. For businessmen, this may mean carrying extra food with you while travelling, as such provisions can be challenging to find at hotels and airports.
For office workers, steering away from heavy noodles and fried foods in favour of salads teamed with lean red meat or oily fish, such as tuna or salmon, is likely to prevent the 4pm brain freeze. A group of individuals who are far less frequently considered when it comes to mental acuity and attention is mums. They frequently skip meals in favour of quick energy hits from coffee or their kids' leftovers and also too often find themselves in a cognitive fog at some point during the day. If this sounds even remotely familiar, perhaps it is time you started putting your own nutritional needs first and sat down to a nutrient-rich lunch to help your brain.
A lamb, beef or salmon wrap or salad, some leftover pasta with bolognaise sauce or even a couple of lamb chops or fish fillets and vegies shared with the kids, is a far better way to fuel your brain and body for the rest of the day. And when it gets to 4pm and you can still remember where you left your keys, eating well for your brain may just pay off.
Read our fact sheet on antioxidants.